Commando Pull-up

Commando Pull-up demonstration gif

Instructions:

  • 1Stand side faced between a rack and hang on its bar by holding it with a mixed grip.
  • 2Curl your legs over each other to keep your feet off the floor.
  • 3Fold your arms and take your head towards one side of the bar.
  • 4Return to the initial position slowly and repeat while taking your head towards the other side of the bar.

Tips:

  • Keep your neck in a neutral position and avoid swaying.
  • Pull yourself up by using the arms' muscles.
  • DonÆt let yourself fall freely while returning; keep your muscles engaged.

Commando Pull-Ups: A Comprehensive Guide

Commando pull-ups are an innovative variation of traditional pull-ups that engage a wide range of muscles in the upper body and core. This exercise is not only challenging but also highly effective for building strength and stability. Whether you're looking to increase your pull-up count or simply add some variety to your workout routine, commando pull-ups are a great option to consider.

Muscles Targeted

When performing commando pull-ups, several key muscles are worked, including:

  • Latissimus dorsi (lats)
  • Biceps brachii (biceps)
  • Rhomboids
  • Trapezius
  • Core muscles (including the rectus abdominis and obliques)

This combination of muscle engagement makes commando pull-ups particularly effective for enhancing overall upper body strength and stability.

Performing Commando Pull-Ups

To execute commando pull-ups correctly, follow these steps:

  1. Start by grasping a pull-up bar with palms facing away from you, ensuring a firm grip.
  2. Engage your core and begin the pull-up by driving your elbows down and bringing your chin above the bar.
  3. As you reach the top position, twist your body slightly to one side, allowing your head to move towards your arm.
  4. Lower your body back down while maintaining control, and alternate to the other side in the next repetition.

Tips for Success

Here are some tips to maximize your commando pull-ups:

  • Start with regular pull-ups to build foundational strength.
  • Use a resistance band if you struggle to complete full commando pull-ups.
  • Focus on form over quantity—quality reps yield better results.
  • Ensure your core is engaged throughout the movement to maintain stability.

Alternatives to Commando Pull-Ups

If commando pull-ups are too challenging or if you're looking for variation, consider these alternatives:

  • Traditional pull-ups
  • Chin-ups
  • Assisted pull-up machines
  • Lat pulldowns

Incorporating commando pull-ups into your fitness regimen can enhance your strength and provide a dynamic challenge. Whether you’re discussing your workout routine on platforms like Reddit or sharing a commando pull-ups GIF with friends, this exercise is sure to impress. Remember to listen to your body and progress at your own pace.

Commando Pull-up Muscles Worked

Arms

Back

Core

Legs